Upon morning arrival, resist immediate sleep. Expose yourself to natural sunlight, stay hydrated, and engage in light physical activity to help reset your circadian rhythm.

Afternoon arrivals should avoid long naps. Instead, take a short 20-30 minute rest and then get outdoor exposure to help your body synchronize with local time.

Evening arrivals should aim for a normal bedtime, avoiding heavy meals and screens. Create a dark, cool sleeping environment to facilitate immediate sleep adaptation.